I can appreciate that. I originally never found the benefits of it until I started upping my mileage and then noticed how sore I was becoming. Then injuries happened and made the decision to start warming up and cooling down properly.

Easy runs are just dynamic stretches, but any speed work will be a 10-20 minute easy pace, followed by dynamic stretching.

Static stretches after every run.

Couldn’t disagree more. When I didn’t warm up pre run, I’d struggle to hit paces/distances, took longer to be in the zone.

Dynamic stretching before a run warms your muscles up and acts as a ritual to get your mind into the state of running.